Workout of the day

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

:30 shuttle run

:30 jumping jacks

:30 plate jumps (Dallas ski)

:30 plate ground to oh

Stretch:

thread the needle

scorpion

updog/down dog

thoracic rotation

10 box step ups

Build to weight on complex

Power Clean (every 3 min x 5
Clean pull + hang power clean
Rest 10 sec
Power clean
Rest 10 sec
2 box jumps (Dallas 2 box dips))

Happy Friday! (Checkmark)

12 hang power clean 65#

12 db box step over (Dallas plate rollover)

9 hang power clean

9 db box step over

6 hang power clean

6 db box step over

3 hang power clean

3 db box step over

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1 x

10 Bend and Bow

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Bird Dog from Crawling

:20 Extended Reverse Plank Bridge

:30 Dead-Bug

-

2 x

5 Inchworm Push-Ups

10 Down Dog Toe Touch

5/5 Single Arm DB Deadlift

5/5 Single Arm DB Hang Muscle Snatch

Specific Barbell Prep and Primer

Deadlifts

5 Reps @ light load

4 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press

8 Reps @ Empty to light load

6 Reps @ 50%

4 Reps @ 55-60%

Then Start the Strength Piece

Deadlift + Bench Press (8 Rounds for weight)

Every 1:30 x 8 Sets, Alternating Stations

Station 1: Deadlift

Station 2: Bench Press

Deadlift

Set 1: 4 Reps @ 70%

Set 2: 4 Reps @ 70%+

Set 3: 4 Reps @ 70%+

Set 4: 4 Reps @ 75%

Bench Press

Set 1: 8 Reps @ 60-65%

Set 2: 7 Reps @ 65-70%

Set 3: 7 Reps @ 70-75%

Set 4: 6 Reps @ 75%+

Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.

• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.

• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.

"The Yips" (Time)

For Time

5 Rounds

Wall Walk Complex

8 Alternating Dumbbell Snatch

Wall Walk Complex: 1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk

Time Cap: 10:00

Score = Time

Wall Walk: 10-in From Wall

Dumbbell: 1 x (Rx70/50, S 60/40)
Goals: 8:00-10:00

Stimulus: Upper Body Density and Interference

RPE: 8.5/10

Primary Objective: Unbroken dumbbell snatches every round.

Secondary Objective: Each wall walk complex completed in under 1:00.

[The Yips:] (Time)

Masters 55+:

For Time

5 Rounds

Wall Walk Complex

8 Alternating Dumbbell Snatch (20-in from wall)

Dumbbell: 1 x 35/25lb

Accessories (Checkmark)

For Quality

4 Sets:

12 Ring Hamstring Curls

12 Ring Tricep Extensions

:30 Medball Squeeze Glute Bridge Iso Hold

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

10 Alternating Scorpions

10 Down Dog to Up Dog

10 Down Dog Toe Touches

10/10 World's Greatest Stretch

10 Banded Pull-Aparts

:30/:30 Crossbody Lat Stretch

-

2 Sets:

:30 Jump Rope

10 Hollow Rocks

:10 Hollow Hold

20 Bear Plank Shoulder Taps

10 Dual Kettlebell or Dumbbell Deadlifts

Specific Prep

Skill Build, Toes to Bar (Simple to Complex):

:20 Dead-Hang + :20 Active Hang

10 Scapular Pull-Ups

10 Bar Kip Swings

5 Kip Swing + Knee Raise

5 Knees to Elbows or Toes to Bar

"The Back Nine" (5 Rounds for time ↓ shorter is better)

Every 6:30 x 5 Sets

300/250m Row or Ski

15 Toes to Bar

250m Run

150m Farmers Carry

50 Double Unders (S: 75 singles)

Time Cap: 5:30 per Set

Score = Sum Total Time

Kettlebells: 2 x (Rx53/35, S 44/26)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 5:00-5:30 per set

Stimulus: Grip and Midline Endurance

RPE: 8/10

Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.

Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.

[The Back Nine] (5 Rounds for time ↓ shorter is better)

Masters 55+:

250/200m Row

10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders

Kettlebells: 2 x 44/26lb

Dumbbells : 2 x 45/30lb

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: PVC and paloff press

Partner training:

A. 150 Plate ground to overhead

B. 150 rig supported squats

C. 150 DB swings

D. 100 Wall push-ups

E. 250M walk

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every 2min for 5 sets
5 reps at 85+% of 1RM
*****
4 sets
10/10 Black band kick backs (legs)
10 DB Elevated heavy sumo squats (standing on plates)
)

Pendlay Row (Every 2min for 5 sets
8 reps at 70-75%
B/T sets: 8 Dual DB/KB Gorilla rows)

C: Metcon (Checkmark)

3 sets

10 BB bicep curls (weighted)

10 DBs hammer curls

*****

3 sets

10 DBs Zottman curls

12/12 DB Preacher curls

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1:30 Cardio Choice

-

:20 Hand to Hand Wrist Circles

10 Back Slaps + 10 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bootstrap Squats

5/5 Worlds Greatest Stretch

10 Bend and Bow

-

2 Sets

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Squat Jumps

5 Behind the Neck Strict Press

Specific Barbell Prep

2 Sets: Empty, Then Light Loads

2 Clean Pulls (Bar Close, Shoulders Over)

2 Low Hang Power Cleans (Focusing on Point of Performance)

2 Power Cleans

2 Push Jerks (Dip, Drive, Punch)

-

6 Alt Step-Ups

3 Box Jumps @ Moderate Height (Step Down)

-

Then build to opening load on the complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean Pull + 1 Low Hang Power Clean
Rest 10 seconds
1 Power Clean + 1 Push Jerk
Rest 10 seconds
2 High Box Jumps)

• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.

• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.

• Make manageable jumps and focus on snappy quality reps on each set.

"In the Rough" (AMRAP - Rounds & Reps)

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Score = Rounds + Reps

Barbell: (Rx 155/105 S: 135/95)
Goals: 6+ Rounds

Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.

Secondary Objective: Hold burpee cadence steady from round one to the finish.

[In the Rough:] (AMRAP - Rounds & Reps)

Masters 55+:

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 95/65lb

Accessories (Checkmark)

For Quality

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold